7-Day Meal Plan- Workout Plan
This Workout Plan is for 4 Days.
Most of my followers workout from home so this is a home workout using no equipment.
If you want more detailed workouts and ones using equipment, get them here: MMF Monthly Workouts
Make sure to PRINT this as it will only be up for 48 hours.
Monday:
- 30 Jump Squats
- 30 Alternating Walking Lunges
- 30 Pushups with Knee Flexions
- 30 Paper Plate Fly's
Rest 60 seconds & Repeat 2 more times.
- 30 Single Leg Hip Extensions, 1 Foot up
- 30 Single Leg Paper Plate Curls
- 30 Up Up Down Downs
- 30 Arm Raises
Rest 60 seconds & Repat 2 more times.
- 30 Dips
- 30 Close Grip Pushups
Rest 60 seconds & repeat 2 more times.
Wednesday:
- 30 split jumps
- 30 Single Leg Squats
- 30 Pushups Feet Up
- 30 Paper Plate Fly's
Rest 60 Seconds and repeat 2 more times
- 30 Single Leg Hip Extensions on Heels
- 30 Single Leg Reaches
- 30 Shoulder Pushups
- 30 Arm Raises and Rotations
Rest 60 Seconds and repeat 2 more times
- 30 Dips
- 30 Reverse Plank Walk
Rest 60 seconds and repeat 2 more times
Tuesday:
Cardio & Core
4 Sets w minimal rest
· 60 Seconds Mountain Climbers
· 60 Seconds Plank
· 60 Seconds Burpees
· 60 Seconds Reverse Crunches
· 60 Seconds Jumping Jacks
Thursday:
Cardio & Core
4 sets w minimal rest
· 60 Seconds Burpees
· 60 Seconds Spidermans
· 60 Seconds Mountain Climbers with feet together
· 60 Seconds Side Plank w hip lifts 30 s per side
· 60 seconds shuttle runs
Posted on Thu, June 12, 2014
by Michelle Diaz